Lying Leg Raise (Modified)
Lying Leg Raise (Modified) Exercise Description
The Lying Leg Raise (Modified) is a bent‑knee variation that strengthens hip flexion while emphasizing lumbopelvic control. Shortening the lever with flexed knees reduces stress on the lumbar spine and makes it easier to keep the pelvis stable throughout the movement. Primary movers are the hip flexors (iliopsoas and rectus femoris). The abdominal wall (rectus abdominis, external/internal obliques, and transverse abdominis) works isometrically to resist anterior pelvic tilt and rib flare. Maintaining a gentle posterior pelvic tilt (“ribs down, low back long”) helps keep the lumbar spine from arching as the legs lift and lower. Use a controlled range of motion that you can perform without the low back leaving the floor or the pelvis rocking.
- Muscle Groups: Hips, Quads
- Target Muscles: Iliacus, Psoas Major, Rectus Femoris
- Assisting Muscles: Sartorius, Tensor Fasciae Latae
- Stabilizing Muscles: External Obliques, Internal Obliques, Rectus Abdominis, Transversus Abdominis
- Body Area: Lower Body
- Body Parts: Hips, Legs, Upper Legs
- Body Surface: Front
- Body Symmetry: Bilateral
- Equipment: Bodyweight
- Exercise Patterns: Other
- Exercise Type: Strength
- Functional Grouping: Hip Flexors, Knee Extensors
- Joint Involvement: Single-joint
- Muscle Location: Front Quad, Hip Flexor
- Movement Direction: Other
- Muscle Position: Anterior
- Gender: Male
How To Do The Lying Leg Raise (Modified) Exercise
‘- Lie on your back on a firm surface; knees bent about 90°, feet flat, arms by your sides with palms down.
– Gently brace the abdominal wall; exhale to set a slight posterior pelvic tilt so your low back contacts the floor. Keep your neck neutral.
– Lift both feet off the floor, keeping the knee angle roughly the same, and flex the hips until thighs approach vertical (or the highest point you can maintain pelvic control).
– Pause briefly without shrugging; keep ribs down and pelvis steady.
– Lower slowly, maintaining the same knee angle, until heels lightly touch or hover—stop before your low back lifts or ribs flare.
– Breathe rhythmically: exhale on the lift, inhale on the controlled lowering while keeping the brace.
– Move without momentum; keep pelvis level and avoid rocking or swinging the legs.
– If your low back begins to arch, reduce the range, place hands under the pelvis for feedback, or alternate single‑leg raises with the other foot on the floor.
Lying Leg Raise (Modified) Tips
‘- Keep your knees bent around 90° and maintain that angle as you lift and lower.
– Gently brace your abdominal wall before lifting and keep a slight posterior pelvic tilt so your low back stays in contact with the floor.
– Focus on keeping your ribs down and your low back “long” to avoid arching as your legs move.
– Lift your thighs only as high as you can without your pelvis rocking or your ribs flaring.
– Lower your legs slowly and with control, stopping before your low back starts to lift off the floor.
– Let your heels just lightly touch or hover at the bottom instead of dropping them heavily.
– Breathe rhythmically: exhale as you lift your legs, inhale as you lower while keeping the brace.
– Move without using momentum; avoid swinging your legs or letting your pelvis tip forward or back.
– If your low back starts to arch, shorten the range of motion or switch to alternating single‑leg raises with the other foot on the floor.
Lying Leg Raise (Modified) Beginner Introduction
The Lying Leg Raise (Modified) is a floor-based core exercise that uses bent knees to train the front of the hips while protecting the lower back. Because the legs stay folded rather than straight, the weight of the legs feels lighter, which eases pressure on the spine and highlights smooth, controlled movement instead of brute strength. The motion centers on lifting and lowering the thighs from the hips while the trunk stays steady against the ground.
Throughout the movement, the hip flexors handle most of the lifting work, while the abs, side abs, and deep abs act more like stabilizers than movers. They tense to keep the front of the ribs from popping upward and to limit arching through the spine as the legs travel. The theme of the exercise is precision: small changes in leg height, breathing, and pelvic position strongly affect how challenging it feels. Some lifters also use a hands-under-pelvis setup or a one-leg-at-a-time version for extra feedback and control when building confidence with this pattern.